Strength:
1) 1x Power clean + 1x push jerk + 1x split jerk x 10 sets x every 90 second. Increase the weight each round, so that your 10th round is a max for the day.
2) In 3 sets, work up to a 1 RM bear complex. Bear complex = 1x power clean + 1x front squat + 1x shoulder to overhead + 1x back squat + 1x behind the neck shoulder to over head x 7 reps. You can link the movements together in to a squat clean + thruster, etc if you would like.

Strength:
1) Front squat - Work up to a max for the day in 10 reps or less. The rep scheme should look like: warm up, warm up, 3,2,1,1,1,1,1.
2) Snatch deadlift with 3 second pause 1" above knee - Work up to a 1 RM. No time component here so focus on positions and work up quickly and in as few reps as possible.
3) 3x touch and go power snatch x EMOM x 10 rounds - Start off at about 70% and you can increase the weight as you please. This should be tough so push it.

1. 2 pos cleans: 1 from hang, 1 from floor: work up to 80%x2x2, 85%x2x3 sets

2. rk jerks: 80%x2x2, 85%x2x3 sets

3. clean pulls: 100%x3x2, 105%x3x3

4. rdl: work as heavy as you can for 5 x 5. no more than 95% of clean. if you have to use less that is ok. get that posterior chain very strong.

5. box jumps: 15.

CrossFitters

1) 1x squat clean + 1x hang squat clean + 1x jerk x 10 sets - every 90 seconds. Start off at about 50% and increase the weight each round so that the 10th set is your max for the day.
2) 50x HSPU for time

Strength:
1) Front squat - Work up to a max for the day in 10 reps or less. The rep scheme should look like: warm up, warm up, 3,2,1,1,1,1,1.
2) 1x squat snatch + 1x hang squat snatch x 10 sets - every 90 seconds. Start off at about 50% and increase the weight each round so that the 10th set is your max for the day.